.jpg)
Hello to all the viewers how are you all
I am back again in front of all of you with a new post
As you all know that all the gyms are closed now
The request of many people was that, show us how can we do workouts by staying at home
I will share with you in today's post that
if you have dumbbells at home then with the help of that you can do full body train yes
So in today's post , I will do complete workout with you to motivate all of you, just follow me
So in today's post we will do 15 exercises and number of reps for each exercise will be 15
And after doing one full exercise we will take 10s break don't you worry start with me
Before starting the exercise, we will warm up a little, in this we will do 30 jumping jacks
You just have to keep in mind that you have to make a smooth landing, don't jerk in the knee
Hands will touch all the way up and with rhythm
Let's move to our first exercise called Dumbbell Rowing and in thai we’ll train our upper back let's go
To do this you have to bend from the pelvic bone chest lift core tight end will lift the dumbbell
towards the pelvic bone and squeeze your upper back Lift It Up And Breathe Out
slow and steady
In our next exercise we’ll train our hamstring, glutes and lower back
The name of the exercise is Dumbbell Deadlift Let's Go
To do this, your knees will remain soft, you can keep the dumbbell on the side like this
And slowly go down and core tight and whenever you come up breath out
Just squeeze your hamstring, glutes and lower back
very slow and steady so that you can focus on your muscle
Keep doing
focus
Next exercise we will do for the chest in which we will do moving pushups
Try to bring your chest close to the maximum floor
And if you can't do moving pushups, you can do normal push ups
and if you can't do normal push ups, you can do knee push ups
Come on
Very good
With this we move on to our next exercise which is Dumbbell Curl with Hammer
to do dumbbell curl with hammer
Core tight chest lift and lift our dumbbell squeeze your biceps and drop it slowly
And do hammer from here
Like this
Breathe out whenever you lift dumbbells
Take care that your upper body does not move too much
Keep doing it
Come on
Last 5
Don't drop it
Last 2 , 2 and
Let's move onto our next exercise that is diamond pushups and
In this we will focus on our triceps muscle
To do diamond push ups you have to keep your hands like this and
Focus on triceps muscle will go down slowly and up
Squeeze your triceps
Lift it up and breath out
Last 5 comeone keep doing it
Good one the next exercise to this we will do is squats with dumbbell press
Means we will train shoulder and legs together
Come on don’t stop
Put dumbbell on like this legs wide
Now we’ll perform firstly squats
One and up
In rhythm
Whenever you lift dumbbell while standing straight always breath out
Come on come on
And
Legs are not finished yet 7 exercises that we will do will be lunges
To perform lunges , keep dumbbells on your sides
And will take a step forward, keep a little distance between both the legs and down slowly
And control
whenever you come up breath out , focus on your hamstring
Chest lift core tight
Balance
Last 4
And 1
Immediately without any rest we will do 15 more with the other leg means
this exercise will be 15 reps with each
Now lets go down like this
Balance
So the next exercise will be pike pushups, in which we will train our shoulder muscles
And I am doing a pike push up a bit elevated, meaning I will keep my feet up, but
people who can't do it, they can also do it by keeping their feet on the floor
but it is necessary to do lets do it
So to do pike push ups
keep your feet In this way, bring your hands in and lift your lower body means your hips
Now your head will come between your two hands. straight like this
bring your head as close as possible to the floor
come up and breathe out
last 3, come on two and up
In the next exercise that we will do, we will target our rear delt and
the name of the exercise is bent over lateral
To train your rear delt , you have to bend parallel to the ground, keep the dumbbell like this
and lift it slowly and squeeze your rear delt
Just be careful, don’t jerk. Core will be tight
Last 4..3..2..and 1 Good
The next exercise that we will do is Dumbbell Shrugs with Side Lateral and
this is our number 10 exercise, that means after that we have only 5 more exercises left
In this exercise, we will keep the dumbbell on the side, chest lift, and core tight
And will lift both the shoulders and squeeze your trapezius muscle drop slowly and lift
This is 1 and 2 come on
Lift it up and breathe out
Rhythm...
Come on Keep Doing Keep Doing... Very good. 5...Excellent
Moving on to our next exercise in which we will train our calf by holding the dumbbell on the side, simply
To do standing calf raises, you have to keep the dumbbells to the side and lift both your heels
In the next four exercises, we will train our abs muscles, in which we will do sit ups first
Now Doing Abs Keep Dumb Bells on the Side Just lie down
fold both legs, hands behind, and squeeze your abs as much as you can. 1 2 and just breathe out 3
Don’t give up, come on 5 and 4, just squeeze your abs. 3..last 2 and up
Now next exercise will be legs raises
I know you all are little tired but only 3 of our exercise are left
so just keep doing just lift up your legs and breathe out slow and steady
You can keep your neck up or down like this
Come on last 5 , 5 just squeeze your abs 4 , 3, 2 and 1
Next exercise will be plank and after that only 1 will be left
To perform plank you have to hold your body on elbows and toes only and about 15 sec
Just hold it up , with normal breathing , keep doing
And with this we are on our last exercise in which we will perform russian twist
To perform russian twist, just sit like this, keep both of your hands like this and turn side wise
Whenever you are turning just squeeze your obliques and breath out, focus
Breath out, squeeze
Come on 3 more 3, 2 and 1
With this our workout is over
I know it is a bit difficult but workouts can be done by staying at home
But you have to promise yourself you have to be committed
You can perform this workout 3 times a week. Means alternate days
This was our today's post I hope you liked the post
Don't forget to share with friends family
I will keep coming in front of you, keep on making post for you, till then goodbye